Benifits of Yoga | How Yoga increases strength, stamina, flexibility and balance

Yoga is a form of physical exercise that is acknowledged worldwide; but, the practices of yoga have a spiritual aspect too, that only few have known. The Ancient art of yoga is unique in this context that it can be performed even by five year old children and people over 70 years of age as well as those with disability. The Lungs, heart, liver, spleen, small intestine and kidneys are majors’ organs of the body that need to always be in good condition if one wishes to be in good health forever. All of these organs are linked to our emotions and mental state. In fact, manifestation of the health entirely depends on the performance of the organs.

The Diaphragm is a very powerful muscle. A soft diaphragm will always result in keeping the entire body in good health and wellbeing.  A stiff diaphragm and abdominal muscles would not provide good health but in turn disturb all the abdominals’ major organs such as kidneys, liver, spleen, small intestine and large intestine. Shallow breathing and unhealthy foods is the prime factor that tighten the diaphragm, or tends to tighten as we age. As we age, energy levels deplete, bones become brittle losing their density and the reflexes become slow. The metabolism gets sluggish which also disturbs the digestive process further.

Benefits of yoga

Yoga increases strength, stamina, flexibility and balance. Yoga creates the balance among the mind-body-spirit and if the body is in perfect form then the mind would be as well. The mind and body always work well when both are in perfect coordination which brings together our sense of the life. Only impeccable health can provide ecstatic stage. Yoga reduces stress and anxiety through heightened relaxation that further can correct blood-flow and reduced blood pressure easily. Yoga power lies in its versatility; all of the yoga practices are in the form of simple, moderate and advanced as per the need of the aspirant that cater to their taste or according to their need and time. Yoga comprises of asanas, pranayama, mudras, shat karma and meditation; and one can adopt particulars set of asanas, pranayama and meditation for a day to do, all depends on the aspirant’s will.

The shat-karmas are made up of six practices

1.       Neti – to clean nostrils.

2.       Dhauti- to clean the internal organ of the body.

3.       Nauli – to clean and strengthen intestines.

4.       Basti-cleans the colon and anus.

5.       Trataka- cleanses the eyes.

6.        Kapalbhati-cleanses head.

Shat-karma practices aim at internal cleaning of the entire body in order to remove maladies from roots; and makes well the flow of the prana urja in the body. Neti cleans the nose and all others organs above the shoulders. Kapala Bhati (head) cleanses head, purifies lungs, heart and blood. After Neti, it is recommended to do kapal bhati for better results; it is sort of Paranayama practice intended to energize and balance the Nadis and chakras. The third practice of the shat-karma is Nauli; and Nauli Kriya stimulates and recalibrates the diaphragm, abdominal viscera and the alimentary system. To practice Nauli Kriya, one should know the Uddiyan Bandha first. For those one who have a large belly and find it difficult to perform even Uddiyan Bandha would be advised to do abdominal breathing prior to starting it for couple of weeks. Abdominal breathing and Uddiyan bandh is generally done in sitting postures, and while Nauli Kriya is done in the standing position.

 For the practice of Nauli Kriya one must learn Uddiyan Bandha and abdominal breathing first as well as some knowledge about the abdominal organs along with the fascia that covers all the vital organ. How fascia influences our organs and how to strengthen it for longevity and wellbeing of the body. Abdominal breathing, Uddiyan Bandha and Nauli Kriya recalibrate all the abdominal organs and can eliminate obesity in abdomen area. Nauli Kriya serves as a powerful gastro-intestinal energizer and easily cures all diseases of abdomen. Nauli Kriya results in good appetite, better vision and excellent health for those one who practice it regularly. Three bandhas: Mula bandha, Jalandhar bandha and uddiyan bandha; as of these three required for the pranayama proposes, and but for Nauli Kriya you have to master only Uddiyan bandha.  For Nauli Kriya, you have to do uddiyan bandha while standing.  This is the first step of performing the Nauli Kriya. After mastering Uddiyan bandha, one can do Nauli easily. For good health one must take care of stomach. One third of major Nadis flows through navel area, any disturbances among these Nadis definitely spoils one’s health.

Nauli Kriya balances Samana-vayu in the navel area. Samana Vayu (balancing air) is a centralizing force of energy that draws from the boundary of stomach to the navel and of spiralling movements around the navel areas or Manipuri chakras/solar plexus in clockwise direction to maintain the processing and assimilation of all that is taken in the body of whether it is food or emotions. Balanced Samana Vayu will provide good health by balancing of metabolism, hormones and appetite. Samna Vayu’s task is to keep the fire burning properly by churning motion to navel, so that the processing and assimilation would be carried out properly. Prana is a current/life force/cosmic energy and samana Vayu is just like the wind or mechanism of the body to use the life force for ascribed work. If wind is strong, fire would definitely be strong, so if wind is weak then it can mean only the fire will also weak in the body, prana and samana of doing their work to maintain the fire/ jathar Agni. Navel area is the store house of energy that is governed by Samana and when it is connected with Prana it will attribute to good health and makes the spiritual journey easy.

Gajkarni or Shitakarama- jalaneti: it is reverse of the jala-neti, and a little bit difficult as it needs some practice to master it. Drawing water from the mouth and expelled it through the nose is known as Shitakarama.  While in the case of Vyut karma Neti, water is drawing from the nose and expel it through the mouth. Kapậla bhati keeps the body fit and prolongs life.

The six practices aim at internal cleansing of the entire body and making it disease free. Trataka is a Hatha yoga practices to develop concentration. Steady Gazing at a particular object without winking is an excellent concentration exercise. Trataka is mainly intended for developing concentration and mental ability. Constant and regular practises of Trataka gives one more space and time to contemplate one’s response between conscious efforts/tasks. The key to concentration is Trataka and once an aspirant has mastered this, they can observe a lot more within. Trataka is very useful for the students of hath Yoga, Bhakti Yoga, and Raja yoga; and Trataka is the best method to help gain control of the mind. Trataka provides more space to aspirant’s conscious plane allowing them to actually listen to their body which will in turn cultivate an accurate and reliable inner guidance system.

There are three sorts of Trataka; Inner Trataka, Near Trataka and Far-off Trataka:

·         Inner Trataka  Gaze at the point between your eyebrows, the third eye five minutes of gazing is sufficient for a beginner and build up to ten minutes or more as per the will of aspirant allows.

·         Near Trataka is where the focus point is about 2 to 3 feet away from the aspirant and to gaze at an object that must be horizontal to the aspirant’s shoulder level.

·         Far-off Trataka is where the focus point is far into the distance, does not have to be a physical object. Can be just gazing into the distance, for example when one is day dreaming.

Hypnotism, mesmerism, reiki and mantra chanting can to be developed through by practises of Trataka.

Asanas- Yoga is holistic approach towards the individual and covers many benefits at any stage of life. Asanas can burn calories, enhances flexibility and reduces the osteoporosis of bones. Yoga has simple postures that one can do as a daily routine. Yoga is one of the best ways to stay on the go as it is quite simple to do and does not stress the joints and lessens the burden on the joint rather strenuous exercises that put more burden on the joints and muscles.

 The body is designed to allow an incredible range of movements of the limbs and spine. Without proper exercise or physical work this leads to much underuse, causing the ligaments of the joints, spine, psoas muscles and others muscles to tighten. The vertebrae, the length of the spinal ligaments and the condition of the antagonistic muscles are the three factors which determine the limit of spinal movement. This the main factor which determines the flexibility of the spine and this varies within the body. The organs of reproduction, digestion, blood circulation, respiration and micturition are all controlled by spinal cord. Sushumna Nadi passes through the hollow cylindrical cavity of the vertebral column; and Ida is on the left side and PIngla on the right of the spine and these are subtle Nadis, and quite different from ordinary nerves, arteries and veins. Nadis plays an important role in yoga. Asanas, pranayama and mudra will purify Nadis; so that the prana energy flow increases and will pass through Sushumna Nadi, and this is possible when the Nadis are pure.

 Pranayama is the chief constituent of yoga, known as the technique of breath control; it enhances the strength of pranas, nervous system and organs. Pranayama prolongs life and provides more oxygen to brain and heart that enables and begets activeness, lightness, flexibility, stamina and strengthens in the all majors and minors organs of the body within a few days of practicing it.

Benefits of pranayama- Tamas and Rajas is to be removed by practices of pranayama; the chitta is by itself made up of sattvic particles and which enveloped by Tamas and Rajas and pranayama here help to remove this covering easily. The flow of breathe balances. The body becomes strong and healthy after practicing pranayama as well as reducing fat, the face starts to be lustre, eyes become sparkle and voice becomes melodious and develop a good appetite. Nadis are purified that help the mind to focus upon desired things and steady practice of it arouses the inner spiritual growth that brings the happiness, peace and stillness of the mind. Pranayama: ujjayi, Sitkari, sheetali, Bhastrika and Bhramari.

Meditation yields a significant experiences of calm and well-being within five minutes because the cycle of breath links you to the rhythms of creation within you and with the cosmic prana energy. Gradually, you will get a feel for the act of sitting in silent stillness; and would increase the time limits further easily enthusiastically. Breathing awareness is the starting exercise in yoga to taming the mind and must be do in the morning and at night before going to sleep would help you to connect with yourself. Advanced meditation come with mudras are yoni mudra, Maha mudra, Shambhavi mudra, ashwini mudra, kaki mudra and Khechari mudra.

Ten minutes of keeping in deep meditation is equal to six hours of sound sleep and where oxygen consumption falls to its lower level in meditation proved good results. .  Breathe becomes composed and calm during meditation session. Meditation increases tissue mass in the area of the brain of controlling impulses and maintaining attention swiftly, increased thickness in the state of the brain is accountable for body awareness, enhanced focus and stress management and keeps the amygdala in balance. There is a direct relationships between the breath and senses. These five senses are hear, smell, taste, sight and touch.  Prana energy is entirely dependent upon the breathing frequency.  All of us are aware of the fact that breathe has to do with subtle senses changes as emotions change and during violent mood one becomes furious, while in the blissful stage breathe becomes calm, composed and slow that keep the mind composed.

The third eye or Ajna chakra (brow) is a centre for extra sensory perception, will-power, self-control and self-efficacy, all these are controlled by the pituitary gland which acts as a command system for all other endocrine glands hence why pituitary gland is known as the master gland as its secretions directly or indirectly affect the function of the other glands in the endocrine system.

·         A brain chemical such as Dopamine is responsible for intense pleasure.

·         Oxytocin is known as the love hormone.

·         Serotonin is known as a mood enhancer.

·         Endorphin is known as a natural pain killer.

 All of these brain chemical make us feel more alive, happy healthier and more enthusiastic. The mental powers can be awakened and to be made sharper even in an unhealthy body through meditation by making use of third eye chakra to refine and rouse the mental and intellectual traits.